Embarking on a hike? Make sure to strengthen your knees with these supine leg lifts, ideally performed with 3- to 5-pound ankle weights. Walking upright on two legs, a defining trait that shaped our evolution, has its downsides. While it granted us increased manual dexterity and expanded vision, it also exposed our knees to additional strain, making them susceptible to injuries. Extended hiking sessions often lead to discomfort or injuries. Fortify your knees in advance with these intelligent mobility-improving exercises.

Knee Strengthening Routine

  • Sets: 2-3 (complete parts 1 through 4 on each leg for one set)
  • Reps: 10 (each leg); perform 10 repetitions of each exercise on the left leg before switching to the right leg for one set.
  • Rest: 0 to 90 seconds between sets (decrease as strength improves)

Part 1: Straight Leg Lift Strengthen your hip flexors, crucial for lifting your upper leg, while stabilizing deep core muscles to prevent knee rotation and pain during hikes.

  1. Lie on your back, bend your right knee, and keep your right foot on the ground. Extend your left leg on the ground with toes flexed up.
  2. Engage your abs and lift your left leg until your knees are aligned.
  3. Lower your left leg while keeping your belly button toward the spine, then proceed to part 2.

Part 2: Internal Leg Lift This turned-out leg lift targets the inner adductor muscles, enhancing lateral knee stability.

  1. While lying down, turn onto your left side, supporting yourself with your left forearm. Bend your right leg, planting the right foot flat on the ground behind your left knee.
  2. Flex your left foot so your toes point to your face.
  3. Lift your left leg about 6 inches, leading with the heel. Lower it slowly and repeat.

Part 3: Side Leg Lift This outer leg raise strengthens the knees and stabilizes the gluteus medius, essential for balance on the trail.

  1. Flip onto your right side, supporting yourself with your right forearm. Bend your right leg underneath your straightened left leg. Flex your left foot toward your face.
  2. With engaged abs and stacked hips, lift your left leg a few inches higher than your hip. Lower and repeat.

Part 4: Forearm Plank with Heel Lifts These leg pulses strengthen glutes, core, and hamstrings for comprehensive support.

  1. Move into a forearm plank, engaging your abdominals and keeping your hips level.
  2. Lift your left foot (keep your ankle flexed) a few inches, pulsing it up and down for 10 counts.
  3. Lower the left foot and return to step 1 to repeat the circuit on your right leg.

Tips for Avoiding Knee Injury While proactive exercises significantly reduce the risk of trail injuries, additional measures can alleviate joint pressure, minimizing the chance of a hike-ending incident.

  • Use trekking poles: Properly used trekking poles can alleviate up to 20% of your leg weight, offering stability on challenging terrain and reducing the risk of falls.
  • Choose footwear wisely: Ensure your boots or shoes provide ample cushioning, and check that the midsoles aren’t worn out. Consider adding aftermarket insoles if you overpronate.
  • Reduce pack weight: Lightening your pack reduces the force on your knees during a backpacking trip. Invest in lighter gear, such as a tent, sleeping bag, sleeping pad, and/or backpack, and seek advice from experienced friends for optimization.